Bodybuilding & Fitness » build muscle up

Build Muscle Up Fast With These 3 Essential Tips

abman — Sun, 27 Dec 2009 14:40:28 +0000

The goal of most weight trainers and bodybuilders is more muscle and faster normally. The additional self-confidence, good health and respect that can be gained from having a more muscular physique is always well worth the effort. So with that in mind here are three great tips to build muscle up fast:

1) Train for one hour or less. Training for longer than this makes the body move into a hormonal balance more favourable to the break down of muscle. Training sessions under 60 minutes ensure that the body is kept in an anabolic state for the duration of the gym session. If your workout is too long then you could actually be decreasing their size not increasing. Make sure it is tough, intense and less than an hour.

2) Consume your protein at the right times. The best times to consume protein are immediately after training, just before bed and immediately on waking. These are times when your body needs it most. Just after training your muscles have been broken down and protein is needed to repair them. As you are sleeping your body goes about repairing and growing its muscles stronger therefore you must ensure that you have lots of protein available to itself at this time. excellent sources of protein are foods such as lean white meats, tuna and milk.

3) Ensure you are well organised. Arrange workouts with a training partner for motivation and safety and keep a training log. These two simple things can help keep you on track even when you really do not feel like working out. It could well prove to be the long term difference between muscle building success and failure. Also adding variety to your training will keep your motivation higher than if you keep doing the same old things over and over again. Try alternative exercises like barbells instead of dumbbells, inclines instead of declines even small variations like this can keep the interest and challenge going for longer.

If you are interested in lean muscle building then why not try the No Nonsense Muscle Building plan for great results!

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Discover How To Get Big Muscle With Mind Power

abman — Wed, 23 Sep 2009 13:24:07 +0000

Want to know how to build muscle quickly? Well I’m guessing you know pretty much what you are supposed to do to build up muscle. So, how come you are still not getting huge? Well the answer might involve the fact that you don’t really have any proper goals. It is very difficult to achieve anything if you do not know what you want to achieve. “But I want to get massive and look good on the beach, I already know my goal!”, unfortunately that sort of goal is not going to help you very much for a variety of reasons, in fact it will probably keep you right where you are.

Here is a way to make goals that are very motivating and will help you be successful.

A goal ought to ideally be highly specific. Wanting to get massive is far from enough, by what exactly do you consider to be massive? It would be much better to state: “I want to increase my chest size by 2 inches by the 23rd of December”. This gives a you a very precise and exact goal to head for.

Measurable. You definitely need to be able to directly and accurately measure your progress in some way. How can you be sire if you are getting closer to your goal if you have no way of measuring that you are. You may feel you are making no progress towards your goal and give up unless you can actually measure and prov to yourself that you are improving.

Your goals need to be achievable. By that I mean that you should have available to you all the tools skills and knowledge that you will need to achieve your goal or at least be able to get access to them somehow.

Realistic goals need to be set. It would be rather silly to set a goal of competing in a Mr Olympia contest if you have never lifted a weight before and have little muscle mass. It simply won’t occur. However you could set a target of putting on more muscle mass by a certain percent over a certain period of time. Goals that are not realistic will only demotivate you.

A goal need to be planned according to a time schedule. By giving yourself a time frame to achieve your goal within you are giving yourself a much needed deadline that can inspire you to achieve your goal by.

This sort of goal however is the type that will aid you in building muscle: My goal is to improve my benchpress to 140 kg for 12 repetitions by the 25th of September”. This goal covers all of the above essentials for goal setting and should really set you on the path to success if you struggling to workout how to get a big chest or how to gain weight and muscle.

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